Home Remedies for Cramps

Cramps are the painful and spasmodic contractions of the muscles.  Most often people get cramps in the calf muscles; however, one can also get them in thighs, feet or just about any muscle of the body. 

Cramps can be caused due to overexertion, stress, dehydration, or sometimes when the affected part of the body has remained frozen in one position for a long time! Less common causes include diabetes, hypoglycemia, anemia, Parkinson's disease, thyroid & endocrine disorders, and use of some medications. 

Try these traditional home remedies to ease the muscular cramps:

• Take 5g of Withania somnifera (ashwagandha) roots powder with milk daily. This works as a nerve tonic & treats cramps.
• A massage with mustard oil on the affected part is beneficial to cure cramps.
• Before retiring to bed, drinking a glass of warm milk of with 1/4^th tsp dried ginger powder and 1 tsp of turmeric powder is said to give relief from cramps.
• Prepare a mixture of wintergreen oil (1 tbsp) with 4 tbsp of vegetable oil and massage over the affected area to relieve pain & stimulate blood flow.
• Taking a tsp of castor oil with milk at bed time is another useful remedy for cramps.
• Massage sesame oil into the muscle cramp for relief.
• Boil 1 tsp of sesame seeds in milk and take it warm at bedtime.  
• Applying a hot fomentation on the affected area with a bag of salt is also effective in providing relief from cramps.
• Taking a tsp of fennel seeds or carom seeds after meals with lukewarm water prevents the occurrence of cramps by stimulating digestion, and treating flatulence & bloating.
• Take a hot shower or apply an ice massage to the cramped muscle.

When we don't have enough fluid in our body system, it leads to an electrolytic imbalance that causes muscles to cramp up. Eating a diet rich in minerals like sodium, potassium and calcium regulate muscle contractions & help in curing cramps. Including Vitamin E rich food in the diet is said to improve blood flow through the arteries, and hence, treat cramps. Also, drink plenty of water daily to avoid dehydration. Stretching exercises of the limbs are beneficial.

How important are vitamins from food�not pills

Every day your body produces skin, muscle, and bone.It churns out red blood that carries nutrients and oxygen to remote outposts, and it sends nerve signals skipping along thousands of miles of brain and body pathways. It also formulates chemical messengers that shuttle from one organ to another. To do all that, your body requires at least 30 vitamins, minerals, and dietary components that your body can�t manufacture in sufficient amounts. So you need to get them from the stuff you eat.

These essential vitamins and minerals are often called micronutrients because unlike the case with macronutrients � protein, fat, and carbohydrates � your body needs only tiny amounts of micronutrients. Yet failing to get these small quantities virtually guarantees disease. Old-time sailors learned that living for months without fresh fruits or vegetables � the main sources of vitamin C � caused the bleeding gums and listlessness of scurvy. In some developing countries, people still become blind from vitamin A deficiency. And even in the United States, some children develop the soft, deformed bones of rickets because they don�t get enough vitamin D

With all the focus on calorie counts, BMI�s, weight, and exercise, getting the important building blocks to our body�s functions, vitamins and minerals, can take a back seat in our daily food planning.  Essential vitamins are not produced by the body and must be included in meals to keep you alive.  While supplements of some nutrients are all the rage, according to the  Dietary Guidelines by experts, �Nutrient needs should be met primarily through consuming foods.

Just as a lack of micro nutrients can cause substantial harm to your body, getting sufficient quantities can provide a substantial benefit. For example, a combination of calcium, vitamin D, vitamin K, magnesium, and phosphorus protects your bones against fractures. Many micro nutrients interact. Vitamin C, for example, helps you absorb iron. The interplay of micro nutrients isn�t always cooperative, however. For example, even a minor overload of the mineral manganese can worsen iron deficiency.

Vitamins are different from minerals. A vitamin�s chemical structure can be broken down by heat, air, or acid, whereas minerals hold on to their chemical structure. That means the minerals in soil and water easily find their way into your body through the plants, fish, animals, and fluids you consume. But it�s tougher to shuttle vitamins from food and other sources into your body because cooking, storage, and simple air exposure can inactivate these fragile components.

Your need for certain nutrients varies with your age, gender, and other important characteristics. As a rule, your best strategy is to get vitamins and minerals from food, not supplements. A vast amount of research has shown that you can cut your risk for chronic disease and disability by following a healthy diet, as well as exercising regularly and avoiding smoking. The evidence for taking vitamin and mineral supplements is much less convincing. There are likely many more beneficial components of healthy foods than the ones scientists have identified so far, as well as synergistic effects among them.

in next post we will discus what to eat to get essentials micro nutrients from food?